my workout plan

S

slammer

0
Tell me what you guys think about my workout plan
Monday:traps/delts
Tuesday:legs-squats, machines, run
Wedneday:triceps/chest chest-bench press, incline press, flat,incline, decline flyes 4 sets of 6-8 triceps-forgot the names
thursday:back/biceps
Friday:chest/triceps/back
Saturday:biceps/traps and delts/legs
 
generally when you include a workout plan, you give the exercises, reps, sets, and rest times.

But I can tell you from yo general outline that your workout is far from efficient for your body. I'd look into some full body workouts or upper lower splits.
 
Agreed. You don't want to be lifting 6 days in a row. Shoot for either full body MWF or something similar, or an upper/lower or push/pull split (working out M, T, TH and Fr, for example).

Other thoughts:

You're working your back on back to back days, which will need rest in between.
You've got a lot of similar chest work (2 or 3 types of both presses and flyes).

I'd rework it, including rest days, and repost with the exercises for each day.

Hope it helped.
 
sorry, but i have weight class and thats kinda the schedule so I use the same thing after school at the weight room too. I can take off friday though and add a fbw on saturday. so my rest days would be friday and sunday would that be better?
 
Also another question is you think I can bulk up if i only did each muscle once a week but hit them pretty hard?
 
slammer said:
Also another question is you think I can bulk up if i only did each muscle once a week but hit them pretty hard?
Click to expand...

Lot of people on here will say work major muscle groups at least twice per week, but workin each muscle group only once a week (intensely) also works - in which is how iv been brought up to use and is what i currently use at the moment.

I only work each muscle group once because i use bodypart splits instead of FBW's and im seein pleasing results so far. However i do also make sure i work 1 set of muscle group twice per week, the type of muscle group i do this with alternates each week. :)
 
bud, please dont do that big body part split stuff.
as everyone else has said, you will benefit MUCH more from a fbw 3 times a week. please stop being so stubborn. there is experiance behind these suggestions...you dont need a big split routine like that; your muscles will adapt and progress better and faster on a FBW.

i'l even give you a sample FBW.

(MON)- 3X12
(WED- 3X8
(FRI)- 5X5

WORKOUT A
Back squats
Barbell bench
Barbell pendley rows OR bent over rows (its your choice)
Upper body iso

WORKOUT B
Deadlifts
Dips
Chinups
Lower body iso

WORKOUT A2
Bulgarian split squats OR front squats (its your choice)
Dumbbell bench
Dumbbell rows
Upper body iso

WORKOUT B2
Sumo Deadlift
Military press
Pull-ups
Lower body iso

WEEK1
A
B
A2

WEEK 2
B2
A
B

WEEK3
A2
B2
A

WEEK 4
B
A2
B2

WEEKS 5-8
Repeat weeks 1-4.

RULES
-Just like before, workout on non consecutive days, 3 days a week.
-Eat clean, eat a surplus to allow muscle growth
-Track your progress!
-REMEMBER: if you feel bunt out after week 4, take a week off!!! This can be VERY beneficial!!! DO NOT OVER TRAIN!!!
-Sleep at least 8 hours a day
-Lift fast while maintaining perfect form and using controlled movements
-Perform a couple sets of rotator cuff work every workout.
-Isolation is optional
-You choose the isolation movements
have fun
 
Proteinboy said:
bud, please dont do that big body part split stuff.
as everyone else has said, you will benefit MUCH more from a fbw 3 times a week. please stop being so stubborn. there is experiance behind these suggestions...you dont need a big split routine like that; your muscles will adapt and progress better and faster on a FBW.

i'l even give you a sample FBW.

(MON)- 3X12
(WED- 3X8
(FRI)- 5X5

WORKOUT A
Back squats
Barbell bench
Barbell pendley rows OR bent over rows (its your choice)
Upper body iso

WORKOUT B
Deadlifts
Dips
Chinups
Lower body iso

WORKOUT A2
Bulgarian split squats OR front squats (its your choice)
Dumbbell bench
Dumbbell rows
Upper body iso

WORKOUT B2
Sumo Deadlift
Military press
Pull-ups
Lower body iso

WEEK1
A
B
A2

WEEK 2
B2
A
B

WEEK3
A2
B2
A

WEEK 4
B
A2
B2

WEEKS 5-8
Repeat weeks 1-4.

RULES
-Just like before, workout on non consecutive days, 3 days a week.
-Eat clean, eat a surplus to allow muscle growth
-Track your progress!
-REMEMBER: if you feel bunt out after week 4, take a week off!!! This can be VERY beneficial!!! DO NOT OVER TRAIN!!!
-Sleep at least 8 hours a day
-Lift fast while maintaining perfect form and using controlled movements
-Perform a couple sets of rotator cuff work every workout.
-Isolation is optional
-You choose the isolation movements
have fun
Click to expand...

(MON)- 3X12
(WED- 3X8
(FRI)- 5X5

Does this part mean how many sets and reps you should do for each of those exercises?
 
yes; it means
setsXreps

on all monday lifting sessions, you use 3x12, wed 3x8, fri 5x5...this way, you just follow the layout given in the original routine, and you have a periodized routine for 8 weeks; mayb longer without plateuing.
 
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